Beets are high antioxidants and nitrates - naturally occurring substances that have been shown to improve blood flow to to the heart, brain and muscles. Studies have even shown that beet juice may also help lower blood pressure, decrease blood triglyceride levels andimprove athletic performance. In order to maximize nutrient absorption in the body, it is best to consume beets raw. Cooked and pickled beets are delicious, but cooking removes some of the healthy phytonutrients (betalains) and it lowers the nitrate content. I get my daily dose of beets the form of a whole juice made in my Blendtec Blender.

Add the following ingredients to the Blendtec:

1 large beet, peeled including leafy greens

1 large apple, quartered

1 medium sized carrot

1 cm piece of peeled raw ginger

3 cups of cold water

Press the Whole Juice Button and blend for approximately 50 seconds. I usually blend the mixture for another cycle in order to create a smoother, less pulpy beverage. Refrigerate any leftovers in an airtight glass bottle. This recipe yields approximately 4 cups of juice.

Do you find that your workout is taking too long to finish? Maybe the gym is crowded, you're rushed for time or perhaps you're trying trying to fit in a full-body workout.If that's the case, take a look at your workout routine. Are you using too many machines? Is it filled with isolation exercises that work only one muscle at a time? (Think hamstring curls, leg extensions and bicep curls).

The answer to a more challenging and efficient workout lies in compound exercises: multi-joint movements that engage two or more muscles or muscle groups with each repetition and tend to mimic the movement patterns of everyday life. They are extremely beneficial for sport and athletic performance, but at the same time they are a great addition to any workout, beginner or advanced.One of the major benefits of compound movements is the fact that they recruit a large number of muscle fibres at once so you’ll be able to lift heavier weights. By lifting more weight you'll see faster strength gains, especially when you’re a beginner starting a new workout routine. You'll also burn more calories during and after your workout which is especially important if fat loss is a priority. Compound movements also promote greater mobility and can reduce the risk of injury by strengthening the core. Lastly, compound exercises save so much time when they're incorporated into workouts. In fact, you can get a full-body workout by only doing a few compound movements as opposed to doing upwards of 10 different isolation exercises. For example, a few sets of back squats can replace multiple sets of leg extensions, hamstring curls, glute bridges and planks. The overhead press can replace shoulder raises, triceps press-down, planks and cable rows. As you can see, compound movements are extremely effective and efficient.

Here's a list of my top 8 compound exercises:

Front and Back Squat

Deadlift

Lunge

Pull-ups

Overhead Press

Bent-Over Row

Bench Press

Push-Ups

To increase intensity, build strength and shorten the length of your workout, try including 2-3 of these exercises in your next program. With consistency and effort, you'll be amazed at the results produced by these exercises. Happy Training!

This recipe was adapted from my friend's blog. I added a few more veggies and an extra chicken breast for more protein. The original recipe can be found here. Sometimes chicken can be a little bit boring, but it doesn't have to be. You'll love this healthier take on a classic comfort food. This stew packs the creamy taste of a traditional pot pie, but the high-fat, high calorie crust is replaced with long-grain rice making it a more nutritious dish.

Spray the bottom and sides of the slow cooker insert with cooking spray. Add the carrots to the slow cooker, spreading them evenly on the base of the insert. Top the carrots with the 3 large chicken breasts and pour the soup over the chicken, coating it evenly. Add the spices to the mixture and then top with the diced celery. Cover and cook for 4 hours on high.

After 2.5 hours, remove the lid and pour in the frozen peas, cover and cook for the remaining 1.5 hours.

Stir and serve over 1 Cup of Long Grain Brown and Wild Rice prepared as directed on the package.

Energy balls are a great snack for active people on the run. Don't be fooled by their small size, they're deceptively satisfying. You'll need just one to satisfy your mid-day hunger pangs and give yourself a bit of a boost thanks to the jolt of caffeine. Energy Balls are easily prepared in less than 10 minutes, so once you've made a batch, you'll have enough to enjoy healthy, guilt-free snacking for quite some time. This recipe makes approximately 24 balls.

Here's what you'll need:

2 cups natural crunchy peanut butter1.5 cups Rogers Original Blend Porridge Oats (I like this brand because it contains oat flakes, oat bran, wheat bran and flaxseed, but any large flake oatmeal will do)3 tbsp of organic shredded coconut2 scoops chocolate whey protein2 squares of organic 70% dark cocoa (chopped into small chunks using a mini-chopper or blender) 2 shots of espresso (Nespresso Ristretto) ﻿Directions:﻿In a large bowl combine all dry ingredients, adding the shots of espresso as needed to blend the ingredients.

Place the mixed ingredients into the refrigerator to cool for approximately 5 minutes.

Remove the bowl from the refrigerator , pulling pieces off that are large enough to form small balls with your hands.

Roll 24 balls.

When finished, place in an airtight container and freeze until you are ready to consume.

When it comes to healthy eating, you may have heard the expression "Eat The Rainbow." When someone says this, they're trying to explain in a simplified way, that the colour of your food can tell you a lot about its nutritional value, and eating a variety of colors is one sure method to get as many of those vitamins and minerals as possible.

Green fruits and veggies such as kale, spinach, avocado are high in vitamins K, B, and E. Purple produce on the other hand like beets, red cabbage, red grapes are high in vitamins C and K, and yellow and orange fruits and vegetables such as acorn squash, oranges and bell peppers are abundant in vitamins C and A.

Preparing meals that are rich in colour are not only pleasing to the eye and the tastebuds, but they're also high in nutrition. This Fiesta Chicken Salad with Cilantro-Lime Dressing is one of my favourite salads to eat in the summer and I think it'll quickly become one of your favourites as well.

Is your workout routine feeling a little stale? Are you bored and not making the progress you'd like? Change up your gym routine with this Total Body Workout designed to strengthen your core, build muscle and torch fat.

Why It Works

This workout uses a 2 to 1 work-to-rest ratio, one of the most effective ways to keep the intensity high. It's loaded with compound movements to build strength, elevate your heart rate and burn calories while hitting every major muscle of the body. Directions

Do as many quality reps as possible in 40 seconds, then rest for 20 seconds before moving onto the next exercise within the circuit. At the end of the rest period, immediately start the next exercise. Complete 2 rounds of each circuit. Remember, good technique and form is more important than the number of reps completed, so take a break if you need one and don't rush through the exercises.

LegendDB = DumbbellBB = BarbellSB = Strength BandNote: Exercises that are listed twice (cable row and reach, DB step up and side plank) are to be completed on each side of the body.

This tasty smoothie is packed with heart healthy fats, protein and anti-oxidants, making it the perfect snack to keep you fuelled between meals or workouts. It has a rich, chocolatey taste and creamy texture that'll stave off hunger for hours and it's sure to become one of your all-time favourites. Try one today!

To make it, combine all the ingredients in a powerful blender and blend until smooth:

Skipping breakfast is not an option if you're looking to lose weight or add muscle to your body. In fact, eating breakfast is one of the best ways to rev up your metabolism after a good night's sleep and keep you fuelled throughout the day. In addition to boosting your metabolism , research also shows that individuals who eat breakfast are less likely to be overweight than those who skip breakfast because they typically consume fewer calories throughout the day.

If you're like me, you don't have a lot of time to spare in the morning. That's why this protein and oat bowl is the perfect grab-and-go breakfast; you can make it the night before and keep it in the fridge. In less than 3 minutes you can prepare a healthy, delicious and nutrient rich breakfast that will start your day off on the right foot.

The greek yogurt, hemp seeds and walnuts offer a healthy dose of protein and fats to stabilize your blood sugar levels and stave off hunger, while the oatmeal acts as a slow-digesting carbohydrate to refuel your body and boost brain function. Other key nutrients such as vitamin C and potassium are found in the banana and mixed berries.

Enjoy!

To make your own Protein Oat Bowl, add the following ingredients to any air-tight bowl or container, stir gently to mix and store overnight in the refrigerator:

The Goblet Squat has become a staple in many of my personal training programs. One of the reasons why I love it so much is because it can teach a person how to squat properly with minimal coaching cues. It can be used purely as a strength tool, or also as part of a dynamic warm-up to mobilize the hips. It's also great because it teaches an individual how to effectively brace the core under load and builds hip flexor strength which transfers to many other weight training movements. This movement is perfect for the beginner or anyone who has tight ankles (limited dorsiflexion), hip mobility issues, or poor shoulder flexibility which would make back squatting difficult.

Performing The Perfect Goblet Squat

Standing hip-width apart with the toes slightly turned out, pick up a dumbbell, kettlebell or medicine ball from the floor and hold it directly in front of the chest.

Keep the chest tall and the core braced.

The back should remain flat with the shoulders pulled down and back, the eyes looking forward and the feet firmly pressed into the ground.

The kettlebell, dumbbell or medicine ball should remain close to the chest throughout the movement.

Slowly sit back, pulling your butt to the ground while staying tall through the chest and maintaining a neutral spine.

At the bottom of the movement, push the knees out with the elbows to help create space and open up the hips.

Hold this position for a few seconds, keeping the abdominals and back muscles contracted, then squeeze the glutes and push through the heels to stand straight up.

Note: Inhale through the nose during the lowering phase of the movement, then forcefully exhale through mouth through the extension or top part of the movement.

Perform 2-3 sets of this movement for 8-10 reps. Always perform each rep with strict form. If you begin to lose that tall chest position or your back begins to round, stop the set, rest, and repeat when you're less fatigued.

The kettlebell has been around for centuries and has been used as a tool to train the Russian Military and Russian Special Forces. It has only recently become popular in North America as people look for alternatives to traditional resistance training programs. It's a portable and versatile tool with limitless exercise variations. In addition, there are many physical benefits to training with kettlebells such as:

The Kettlebell Swing is one of my favourite exercises to add to a training routine because it provides a full-body workout with an emphasis on the muscles of the posterior chain (the glutes, hamstrings, back and shoulders). If there is one kettlebell exercise to master, this is the one!

Note: For men, you should start with a 16kg KB and for women an 8kg KB. If the kettlebell is too light, you won't be able to use proper technique when executing the swing. Also, be sure to wear thin-soled or minimalist shoes to ensure maximum force production throughout the movement.

How To Execute The Perfect Swing:

1. Standing with your feet shoulder-width apart, center the kettlebell between your feet with your toes facing forward. The kettlebell handle should be in line with the base of your toes.

2. Fold at the hips, shifting your weight to your heels, making sure to keep your back flat, not rounded. Look forward into the distance at a fixed point, keeping the head neutral. Secure a two-handed grip on the kettlebell, keeping your arms straight.

3. Inhale through your nose, and tighten your abs and glutes. Fold at the hips by contracting your hip flexors and hike the kettlebell back between your legs like you would a football.

4. As the kettlebell reaches the end of the back swing, forcefully drive through your heels and extend your legs, hips, and back until you are in the upright position. Exhale as fast as possible out of your mouth while exploding your hips forward and propelling the kettlebell up.

5. The kettlebell should finish at chest height or eye level. Note: keep the shoulders down and back in a retracted position throughout the entire movement.

In the beginning, perform sets of 10 swings, followed by rest as necessary. As you build endurance, the number of swings can be increased and the amount of rest time decreased. The emphasis should always be on proper form - when your body position breaks, end the set.

While the kettlebell swing, when executed properly looks easy (see above), it can be a challenging movement to master. I always recommend learning from a Certified Kettlebell Instructor who can teach proper form and technique to minimize the risk of injury.

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Steve Whiteside - Personal training

Committed to providing a fun, inspired and personalized training experience with an emphasis on helping my clients push beyond their perceived limits in the pursuit of their strongest, healthiest self.